Motsa jiki da rigakafi

Fada da wani tari ko sanyi? Jin kasala a kowane lokaci? Kuna iya jin daɗi idan kuna tafiya kullum ko bin tsarin motsa jiki mai sauƙi timesan lokuta sau ɗaya a mako.

Motsa jiki yana taimakawa rage yiwuwar samun cututtukan zuciya. Yana kuma kiyaye kashinku lafiya da ƙarfi.

Ba mu san daidai idan ko yadda motsa jiki ke ƙara rigakafin ku ga wasu cututtuka ba. Akwai ra'ayoyi da yawa. Koyaya, babu ɗayan waɗannan ra'ayoyin da aka tabbatar. Wasu daga cikin waɗannan ra'ayoyin sune:

• Motsa jiki zai iya taimakawa fitar da kwayoyin cuta daga huhu da hanyoyin iska. Wannan na iya rage damar samun mura, mura, ko wata cuta.
• Motsa jiki yana haifar da canji a cikin kwayoyi da fararen jini (WBC). WBCs sune ƙwayoyin garkuwar jiki waɗanda ke yaƙi da cuta. Wadannan kwayoyin cutar ko WBCs suna yawo cikin sauri, don haka suna iya gano cututtukan da wuri kamar yadda zasu iya yi a da. Koyaya, babu wanda ya san ko waɗannan canje-canje suna taimakawa wajen hana cututtuka.
• Briefan taƙaitaccen yanayin zafin jiki yayin da kuma dama bayan motsa jiki na iya hana ƙwayoyin cuta girma. Wannan hawan zafin zai iya taimakawa jiki yaƙar kamuwa da cuta da kyau. (Wannan yana kama da abin da ke faruwa yayin da zazzabi ya tashi.)
• Motsa jiki yana jinkirta sakin homon ɗin damuwa. Wasu damuwa suna kara damar rashin lafiya. Hormonesananan ƙwayoyin hormones na iya kare kan rashin lafiya.

Motsa jiki yana da kyau a gare ku, amma, bai kamata ku wuce gona da iri ba. Mutanen da suka riga suka motsa jiki bai kamata suyi motsa jiki ba kawai don haɓaka rigakafin su. Motsa jiki mai nauyi, na dogon lokaci (kamar su gudun fanfalaki da motsa jiki mai tsanani) na iya haifar da illa.

Karatun ya nuna cewa mutanen da ke bin salon rayuwa mai kuzari, suna cin gajiyar farawa daga shirin motsa jiki. Matsakaici shirin na iya ƙunsar:

• Keken keke tare da yaranka wasu lokuta a sati
• Yin zirga-zirgar minti 20 zuwa 30 kowace rana
• Zuwa gidan motsa jiki kowace rana
• Yin wasan golf a kai a kai

Motsa jiki yana sanya ku kara lafiya da kuzari. Zai iya taimaka maka jin daɗi game da kanku. Don haka ci gaba, ɗauki wannan ajin na wasan kwaikwayo ko tafi wannan yawo. Za ku ji daɗi da lafiya a gare shi.

Babu wata kwakkwarar hujja da zata tabbatar da cewa shan kari a jiki tare da motsa jiki yana rage damar cuta ko cututtuka.

• Yoga
• Amfanin motsa jiki na yau da kullun
• Motsa jiki na minti 30 a rana
• Motsa jiki sassauci

Mafi kyawun TM, Asplund CA. Motsa jiki physiology. A cikin: Miller MD, Thompson SR. eds. DeLee, Drez, & Miller's Orthopedic Sports Medicine. 5th ed. Philadelphia, PA: Elsevier; 2020: babi na 6.

Jiang NM, Abalos KC, Petri WA. Cututtuka masu cututtuka a cikin ɗan wasa. A cikin: Miller MD, Thompson SR. eds. DeLee, Drez, & Miller's Orthopedic Sports Medicine. 5th ed. Philadelphia, PA: Elsevier; 2020: babi na 17.

Lanfranco F, Ghigo E, Strasburger CJ. Hormones da wasan motsa jiki. A cikin: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. Littafin Williams na Endocrinology. 14th ed. Philadelphia, PA: Elsevier; 2020: babi na 27.